Pull Day – Scap Work & Ring Curls

pull 45 min Low BarPull-Up BarRings

Extracted from whiteboard photo: 476295947_9372284576192980_8344694962786105402_n.jpg

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Exercises
Round 1 (x2)
1
Scapular Pull-Up
10
2
Behind the Neck Pull-Up
6-8
3
Chin-Up
8 slow negative
4
Wide Grip Pull-Up
10
5
Chin-Up
10 Gironda style
6
Australian Pull-Up
20
Round 2
7
Pull-Up
6 x2
8
Chin-Up
max x2
9
Australian Pull-Up
15 on rings
10
Pull-Up
1 rep 10 sec negative
11
Ring Curl
15
12
Australian Pull-Up
20 curl grip